Friday 12-13-13

Happy Friday the 13th......

-I rolled over this am. Wasn't feeling it.

oh well.

Thursday 12-12-13

Thursday.
-up and out. felt like crap upon waking. went out anyway and felt much better after moving a bit.

Dynamic warm up

Run 1 mile
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-having some weird pain in my right heel/ankle on the walk outs
-like there is a tightness/tear/etc.. strange

Deadlift
10-45
5-135
5-185
5-5-5
230
270
305-5
-solid 5 reps at 305.
-felt very solid.

Met-con.
Dumb bell Bear Complex
5-25
5-30
5-35
5-40
5-45
-45 was heavy.
-all rounds unbroken and solid.
-rest as needed between but kept it short.

-off to the salt mines...

Wednesday 12-11-13

Wednesday

-slept in.
-just didn't have it. cold and icy this am and it was nice to stay under the covers.

back at it tomorrow.

Tuesday 12-10-13

Tuesday.

-was traveling the end of last week.
-had a busy weekend and slept in Monday.
Today, back in the ring.

Dynamic warm up

Run 1 mile
7:40
-felt pretty solid.

2 rounds
10-deck squats
10-wak outs
10-push ups
10-walking lunges

Squat
10-45
5-135
5-185
5-5-5
225
255
285-5
-felt pretty solid all the way the these.

Bench
10-45
8-95
5-135
5-5-5
175
205
230-5
-felt strong all the way thru these as well.
-solid.

Met-con
10/20-8/16-6/12
25# sotts press l&r with squat clean between
push ups
-sotts press were hard... period.
-good stuff here.
-need to work some dumb-bell iso movements.

-off to the salt mines and a snowy day.

Wednesday 12-4-13

Wednesday
-up and at it.

Dynamic warm up

row 2k
7:18
-26/27 stroke rate
-felt solid.

3 rounds
5-pull ups
10-push ups
15-squats
-mixing this in a little.
-need to do more pull ups

Deadlift- Deload
10-45
10-95
5-5-5
155
185
225
-solid.

Press-deload
10-45
5-5-5
65
85
105
-solid.

Met-con
3 rounds
5- 25# man makers
1 lap farmer carry w/2-45# plates
-brutal.
-man makers are awful...
-will be doing more of these...

plyo.

-off to work.
-traveling tomorrow and Friday for work.
-probably no work out..

Tuesday 12-3-13

Tuesday.
-up and out.

Dynamic warm up

Run 1 mile.
7:40
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still feeling the effects of the cold/flu..

Bench- Deload
10-45
8-95
5-5-5
115
145
185
-felt easy all the way thru these.

Bear complex
45
75
95
115
-spent after 115. gotta work this in more often.
-such a good complex.

Plyo
Foam roll.

-feeling a little better.

Monday 12-2-13

Monday.
-Thanksgiving weekend.
Thursday.
-Turkey Trot 5 mile run.
-42:30
-was sick but ran anyway. had nothing after a couple miles...

Friday-Sunday
-Relax..

Monday
up and out and back into the routine...

Dynamic warm up

Run 1 mile
-7:40
-felt pretty solid.

2 rounds
10-deck squats
10-walk outs
10-push up
10-walking lunges

Squat-Deload
10-45
8-95
5-5-5
145
185
225
-felt pretty solid all the way thru.

Press-BBB
10-45
5x10 @ 75

-not a bad return. Felt pretty solid.
-still a little tired and trying to kick the last of this cold/flu..